Friday 123121

Albany CrossFit – CrossFit


“Fight Gone Bad” is now a thing of CrossFit legend. When world-renowned UFC fighter B.J. Penn went to CrossFit founder Greg Glassman looking for a workout that would mimic the trials of a bout in the Octagon, Glassman devised a devastating test: three five-minute rounds containing high-power compound exercises meant to work every muscle in the body and re-create the intensity of a real mixed martial arts battle.

When Penn was lying on the floor trying to catch his breath after the brutal workout, Glassman asked whether the new circuit felt anything like a fight. “It’s like a fight gone bad,” Penn replied, supplying the name for one of CrossFit’s most challenging—and notorious—workouts.

Fight Gone Bad (AMRAP – Reps)

3 rounds of:

1:00 wall balls (20/14)

1:00 sumo deadlift high pulls (75/55)

1:00 box jumps (20″)

1:00 push press (75/55)

1:00 calorie row

rest 1:00

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